Training Log Archive: GswedeIn the 30 days ending Jun 30, 2011:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||
Thursday Jun 30, 2011 #
Running 1:00:00 [3]
Wednesday Jun 29, 2011 #
Running 1:00:00 [3]
Monday Jun 27, 2011 #
Running 1:00:00 [3]
Sunday Jun 26, 2011 #
Running 55:00 [3]
Friday Jun 24, 2011 #
Running 55:00 [3]
Early morning run.
Thursday Jun 23, 2011 #
Running 55:00 [3] 7.7 mi (7:09 / mi)
Easy peiper rd by myself. I won't be updating my log very much for the next 2 weeks since I will be working 12 to 14 hour days at the fireworks stand I'm running. I will take notes and update later.
Tuesday Jun 21, 2011 #
Running 55:00 [3] 7.6 mi (7:14 / mi)
Mt. Gretna Trail running with the boys. We were rolling which was great. We get so competitive on our runs together sometimes that we get a pretty hard workout in. Stopped midway at the top of the hill to climb up the ladders at the fire tower.
Monday Jun 20, 2011 #
Running 55:00 [3] 7.8 mi (7:03 / mi)
Gephart with Ethan and Wade. Wade was talking about how he's a better racer than me and could beat me in a trail run. I told him he didn't have a chance and he started hammering. A few sub 6:30 miles thrown in there.
Sunday Jun 19, 2011 #
Running 55:00 [3] 7.8 mi (7:03 / mi)
Easy out and back on rail trail. I had a good natural progression on this run going from 7:10-6:34. Quads still feel trashed from the hike up and run down flat rock.
Saturday Jun 18, 2011 #
Circuit Training 20:00 [5]
5 minute warmup+5 minute cooldown and intense circuit training. The burpees are by far the hardest.
Friday Jun 17, 2011 #
Running 35:00 [3] 4.6 mi (7:37 / mi)
really easy morning recovery run. I felt really really tired so I made sure to stay at a recovery pace.
Thursday Jun 16, 2011 #
Running 55:00 [3] 7.7 mi (7:09 / mi)
Gephart easy. Little bit of rain made the run much more pleasant.
10 AM
Running 20:00 [3] 2.6 mi (7:42 / mi)
Easy morning double.
Wednesday Jun 15, 2011 #
9 PM
Running 55:00 [3] 7.8 mi (7:03 / mi)
Night run on School loop with the boys. Nice and cool.
Tuesday Jun 14, 2011 #
Note
Summer training plans came out today. Spence has only put up my level by one since freshman year which means I'm only running 5 more minutes daily than I was 4 years ago. I guess it's up to me to convince him that I can handle more.
Running 55:00 [3] 7.8 mi (7:03 / mi)
Easy school loop. 6x100 meter barefoot stride to improve my form, running economy and to increase my muscle tension.
Monday Jun 13, 2011 #
Running 55:00 [3] 8.0 mi (6:52 / mi)
News Chronicle with Wade. It was so nice out it was really easy to run quickly. I focused on my form the whole run and felt really strong at the end. I'm not sure if it was my more efficient form that made the difference or the cooler temperature. I imagine both made a difference.
Sunday Jun 12, 2011 #
Running 55:00 [3] 7.8 mi (7:03 / mi)
Mudlevel w/ last 10 minutes on Eckel's field to get in some grass running. It was cool out so the running was easy,
Saturday Jun 11, 2011 #
Running 50:00 [3] 7.1 mi (7:03 / mi)
Out and back on rail trail. Warm and sunny out but it didn't seem to affect me too much. I actually did lose quite a bit of water though.
Friday Jun 10, 2011 #
11 AM
Circuit Training 20:00 [3]
5 minute warmup/ 5 minute cooldown and 10 minutes of infierno.
8 PM
Running 55:00 [3] 7.5 mi (7:20 / mi)
Gephart alone at dusk. Really nice out. I felt really strong, smooth and fast. But when I got mile splits at times I was a lot slower than I expected. Oh well.
Thursday Jun 9, 2011 #
Running 35:00 [3] 4.7 mi (7:27 / mi)
A recovery run on the rec fields. I went real slow to recover and also running on grass for that long tires me out fast. I need to work on that for xc.
Wednesday Jun 8, 2011 #
Running 30:00 [3] 4.1 mi (7:19 / mi)
Easy morning run on the rec fields.
Running 45:00 [3] 6.3 mi (7:09 / mi)
Evening run with Ethan and Wade. Felt good. It was still about 88 degrees but without the sun it is not bad at all.
Tuesday Jun 7, 2011 #
Running 50:00 [3] 7.1 mi (7:03 / mi)
Middle Spring and then rec fields with Wade. I got clotheslined by a metal wire that was around some of the baseball equipment nets. It left quite a mark on me. Now I just feel like a bamf. Oh and a good run.
Monday Jun 6, 2011 #
Running 50:00 [3] 6.9 mi (7:15 / mi)
Easy night run on mud level with Schelander and Wade. It's amazing how fast running at night feels when you're only going 6:50s
Sunday Jun 5, 2011 #
Running 35:00 [3] 4.8 mi (7:17 / mi)
Easy jog through the meadow and then the yellow trail. I am really feeling that delayed onset muscle soreness today. my whole body aches. At least I know I worked hard yesterday.
Saturday Jun 4, 2011 #
Event: Wissahickon Trail Classic
Running race 40:40 [5] 6.1 mi (6:40 / mi)
A 10k-ish trail run. They keep making the course longer every year so I end up running around the same time. Really frustrating because I can't easily measure development then. Still I was rolling during this run and my trail fitness isn't as high as it's been in years past. Rolled my left ankle twice and now it's quite sore. The pack I was in had all of their gps watches beep at 2:30 for the first half and that was partly uphill. I checked a split along the drive and I clocked in at 2:59 for a half late in the race. I was rolling but the time doesn't reflect in comparison to last year or two years ago. It was fun though, somewhat dangerous at points running downhill.
Running 45:00 [3] 5.2 mi (8:39 / mi)
15 minute warmup to temp and 30 minute cooldown with Clem and Wyatt.
Friday Jun 3, 2011 #
Running 35:00 [3] 4.7 mi (7:27 / mi)
Easy run on the Wissahickon trails to get prepped for tomorrow. Did a little race pace running just to get a feel for it. I felt pretty good and actually felt like I could break 40 today. Now just imagine what I can do with race prep.
Circuit Training 15:00 [3]
Plyo training with 100 meter strides in between. 45 seconds this time. Still really really difficult.
Wednesday Jun 1, 2011 #
Running 50:00 [3] 6.9 mi (7:15 / mi)
Another tired and hot run on mud level. Rest day tomorrow. I hope I'm getting acclimated fast because this heat is affecting every aspect of my day. Other than that it's nice to get my run done in the morning.